Bran What is it? What is it used for? Benefits
Bran is an ingredient found in many fiber-rich foods, such as whole grains, seeds and legumes.
Despite its multiple health benefits, many people still don't know how to incorporate it into their daily diet.
In this article, you will learn all about bran and how you can include it in a simple and delicious way in your daily meals.
You will discover healthy and practical recipes that will help you enjoy the benefits of bran without having to make drastic changes in your diet. Don't miss this article and discover how bran can transform your health!
In the food industry, raw materials are subjected to a series of processes to convert them into refined end products that can be easily marketed.
This is the case of the seeds of the different cereals that exist; their processing makes it possible to create more commercial products, but less healthy. This process results in bran.
Do you want to know all about bran? Here it is.
What is bran?
The bran is the result of removing the husks or outer layers of the seeds or grains of cereals during milling. The bran is the covering of a grain, it is the fiber or outer layer of the seeds, such as those of wheat, corn or rice. There are different types of bran depending on the type of grain. It is the part that contains most of the vitamins, minerals and other nutrients such as fiber, fatty acids and proteins.
It gives you a Arepa con Queso?
What is bran used for?
I am a big fan of our food because I am a fan of nutritious foods. I often add bran to my meals because it contains many health benefits, such as improving digestion as well as preserving good eye health.
The bran incorporated into meals serves to restore some of the nutrients that the refining process takes away from whole grains, and why that can make some foods better than others when it comes to improving your diet.
What is bran used for in foods? Bran includes the outer layers of seeds or grains, especially wheat or rice. It is often sold as bran flakes or bran breads. Bran is often considered a good source of fiber and nutrients. However, this may depend on what has been done to the bran in the process of making it into breakfast cereal. And there are many ways to process the food.
Remember you can see the recipe for Arepa Cabimera
Benefits of bran
When talking about bran, most people think of the grain goodness of a good muffin full of fiber, or the perfect complement to breakfast cereals. But what they don't know is that bran is also a beneficial food to incorporate into your diet, and may be able to treat diseases and illnesses such as constipation, diabetes and cancer.
Bran: it's something your great-grandmother ate and possibly something you scoffed at with disgust growing up. But have you ever given bran a chance? This ingredient has the power to help a myriad of health conditions, including the following: constipation, polyps, colon cancer risk, irritable bowel syndrome (IBS) and indigestion, among others. Here we will look at how bran works at different levels in the body and what makes it unique.
Incorporating bran into your diet can increase the production of digestive enzymes. Enzymes are a necessary part of digesting solid foods. Many times people lack an enzyme necessary for digestion, called alpha-amylase, which digests starch. An increase in alpha-amylase results in more complete digestion of starches and other complex carbohydrates. Bran contributes to better digestion because it is rich in beta-glucans (a form of soluble fiber). Bran helps break down starches and sugars into smaller units for easier digestion.
"There is little to be said in favor of bran." So said the New York Times in 1937.1 At that time, most Americans consumed bran, before it was relegated to the proverbial nutritional supplement cupboard. Although the benefits of bran are recognized today, many people are still unaware of its potential role in a healthy diet.
Bran is a seed coat that protects all cereals during the germination period. Its main ingredient, cellulose, is a complex chemical substance that delays the absorption of carbohydrates in our body and considerably reduces the level of calories. Bran is also rich in vitamins, iron, fiber, organic acids and other nutrients that can help us fight diseases and prevent their development.
Have you ever wondered what benefits bran can bring to your diet? What is bran and what can it do for your body? Nowadays there is a great variety of bran with different flavors and diverse properties.This article will tell you about the benefits of including this type of food in your diet so that you don't get tired of eating standard meals.
Bran is one of the tastiest foods that can be preserved for the long term. Bran, being an aromatic cereal grain, has vitamins, fiber and minerals that promote human health.
Bran is a type of fiber that is part of cereals. It remains in the digestive tract and helps relieve constipation. Bran is also full of vitamins and minerals that improve health. They help increase the body's resistance to various diseases and promote recovery after illness.
Reasons to consume afrecho
Bran is a great cereal product that has many health benefits. It can also be used as a great ingredient in other food products.
Bran is part of the grain and is a source of fiber that can help regulate your digestive tract. This fiber also keeps cholesterol levels low and prevents heart disease, as fatty deposits in the blood vessels can be removed. If you need more reasons to add bran to your diet, here are some other benefits that bran brings to our health.
- It provides healthy nutrients: It is rich in B vitamins, such as B2 or riboflavin, effective for migraine, maintenance of eye and skin health and prevention of insomnia, anxiety and stress; B1 or thiamine, also effective for stress and depression; B3 or niacin, good for circulation and cholesterol reduction; B5 or pantothenic acid, for the nervous system; and B6, good for diabetes, depression and asthma. It contains vitamin K, essential for blood clotting and bone metabolism.
- Improve your body performance: There are many people involved in sports who are unable to excel in the gym due to unhealthy bowel movements. This happens due to an unbalanced diet, but also cultural habits that cause constipation, flatulence and bloating.
- Avoid flatulence: Flatulence is the feeling of gas in the stomach, abdomen or intestines. Some people may feel unhappy about this sensation and think it comes from a disorder. Therefore, it is important to break down the causes of gas in the body, its composition, the dangers of excess and tricks to eliminate it.
- Controls cholesterol levels: Fiber (such as bran), also known as roughage or bulk, is the part of plants or other foods that cannot be completely digested by humans and helps the digestive system function properly. The most common types of fiber are soluble fiber and insoluble fiber. Soluble fibers dissolve in water to form a gel-like substance, which slows digestion. This can help lower cholesterol levels. Insoluble fiber helps food pass quickly through the intestine. Both types of fiber are important for maintaining good intestinal health and a well-functioning cardiovascular system.
It gives you a Arepa Reina Pepiada?
How to include bran in your daily meals
- Add bran to your shakes and smoothies: An easy and delicious way to include bran in your diet is by adding it to your morning shakes and smoothies. All you need to do is blend your favorite fruit with a little bran and a liquid such as milk, water or yogurt.
- Use bran in your bread recipes: If you are a bread lover, you can add bran to your homemade recipes to increase their fiber content. You can replace up to 25% of wheat flour with bran to create healthier and more nutritious breads.
- Add bran to your soups and stews: If you like to cook soups and stews, you can add bran to increase their fiber content. Bran mixes well with liquids and adds texture and flavor to your dishes.
- Include bran in your salads: If you are a salad lover, you can add bran to your green or fruit salads. Bran adds crunchy texture and increases the fiber and nutrient content of your salads.
- Add bran to your cereal: If you eat cereal for breakfast, you can add bran to your cereal bowls to increase their fiber content. You can also mix it with yogurt and fruit for a healthy and nutritious breakfast option.
It is important to remember that bran is an ingredient that increases the fiber content of foods, which can have a laxative effect on some people. For this reason, it is recommended to gradually increase the amount of bran consumed to allow the body to adapt. In addition, it is important to drink enough water to help prevent constipation.
Properties
Bran is obtained by sieving the outer covering of a cereal grain to obtain the coarse part of the grain. The bran contains coarse particles of endosperm with layers of husk and bran.
Aristotle was the first to identify the three main components of whole wheat. He called them bran, germ and endosperm. The bran is the outermost layer of the grain, which is often removed in processing, except in products such as steel-cut oats or some types of muffins and bran cookies. This layer contains dietary fiber and minerals, but no starch, and is rich in phytochemicals.
Wheat is the most widely cultivated cereal species, with about 7% of the world's arable land devoted to wheat production. It was one of the earliest known cereals and remains an important cereal today.
Frequently Asked Questions
What is wheat bran good for? Most of us don't know that bran is full of good things. Bran has many nutritional benefits, its fiber content helps everything move smoothly.
Is bran fattening? No, bran is not fattening.
Can bran be used to lose weight? Yes, bran can help you lose weight.
Does bran have gluten? No. Since there are different sources for bran, it depends on the type of cereal from which it is extracted. Wheat bran contains gluten.
What else is bran called? is also called afrecho.
How should bran be consumed? Bran can be used as a food additive and can also be used in various types of cooking.
Types
Bran is the hard outer husk of a cereal grain. It can be ground into a coarse powder or used as is.
It helps give structure and texture to baked goods and is full of healthy nutrients. Bran is a natural source of insoluble dietary fiber, as well as a rich source of many essential vitamins and minerals.
Bran is a word with many meanings. In short, it is the outer husks and hard shells that come from grains and cereals. For example, wheat bran is extracted from wheat. There are different types of bran: some contain higher amounts of protein, while others are richer in dietary fiber.
For this reason, most people tend to divide bran into two categories: legumes, such as soybeans, peas or beans, and fruits, nuts and cereals, at least as far as bran nutrition is concerned. However, there is another form of bran that you should also add to your meals: psyllium husk powder!
Depending on the form it is classified into:
- Fine: is that which has been processed and converted into small powder-like particles. It is used when you want it to bind better with other ingredients or its presence is less noticeable.
- Coarse: contains coarser particles and is less consistent when mixed with other ingredients.
Depending on the cereal or grain from which it originates:
- Wheat bran
- Oat bran
- Corn bran
- Rice bran
- Soybean bran
- Barley bran
Recipes with afrecho
You can add bran to your meals to improve your health. If you are not feeding your family bran, you could be depriving them of a healthy food. If you're not convinced, read on to learn why you should add bran to your meals.
Corn Flour Arepa with Afrecho Recipe
Bran bread
Nutritional composition
Did you know that the nutritional information on bran was first published in the early 20th century? Probably not, because I didn't either until I came across an incredibly fascinating book entitled "The Wholesomeness of Wheat".
I highly recommend it; if it's as good about, say, the history of cereal seeds, or the comparison between sprouted wheat versus cooked wheat, or anything in between like what good bread should be, it must be mind-blowing (I guess).
Per 100g serving
Total calories 270 cal (15%). Calories from fat 40 cal.
- Fat 4g
- Total carbohydrates 40g
- Dietary fiber 26g
- Protein 17g
Bran is produced during the process of separating the wheat kernel into endosperm (the main nutritious part of the kernel) and bran. Bran contains vitamin E and polyphenols, dietary fiber, lignin and lipids that improve digestion by absorbing nutrients in the small intestine. This fiber is also anti-diabetic and anti-disorders of the gastrointestinal tract, in addition to reducing the aging process.
We recommend you to see the mejores recetas de arepas venezolanas y recetas de arepas colombianas en quearepas
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